Farmer' Walks (Loaded Carries) Part 4

Before adding any of these exercises to your loaded carries, you should be able to perform them with the proper technique. 

What can you do once you are comfortable with the basic forms of Farmer's Walks or Loaded Carries?

How about combining them with other exercises like squats, lunges, hip hinges, overhead presses, etc? This will give you a level on conditioning in a very short time that usually would take a lot longer. This is a form of interval training.

Nick has a great article describing a variety of Farmer's Walks

This video is from his Performance U channel on youtube.

Last time I talked about how you can increase the intensity of Farmer's Walks simply by carrying the weights at higher levels. (on the upper chest, shoulders or overhead) The higher, the tougher:

Use about half the weight you can use overhead while walking;

A: Begin walking with the weights held at hip height

 

B. Walk for 10 - 20 seconds

C. Stop walking

D. Perform a strength training exercise for 8 - 12 reps (Ex, Squats)



E. Walk another 10 - 20 seconds.

F. Stop and perform a different strength training exercise. (Ex. Overhead Presses)



G. Repeat this sequence for a predetermined amount of time (2 - 4 minutes) Pick a different strength exercise each time you stop walking.

Two Legged Straight Legged Deadlift

One Legged Straight Legged Deadlift

Reverse Lunges

 
H. Rest for 2 - 4 minutes.

I. Repeat entire sequence 2 - 4 times.

The only limit you have is your imagination.